Q&A: A good night's sleep without pills?

I'm a healthy 60-year-old who has no problem falling asleep. But I wake up after a few hours and have trouble falling asleep again. Are there any ways to address this problem without taking pills? —G.H., El Paso, Texas

Yes. To help maintain slumber, block out disturbances by closing curtains, wearing a sleep mask, turning off the TV, and perhaps using a "white noise" device or earplugs. In addition, avoid liquids for at least an hour before bedtime, and alcohol and caffeine for about three and six hours, respectively. Other steps to consider include cognitive behavioral therapy; getting more exercise, particularly in the morning or afternoon; and possibly the supplements melatonin and valerian, though melatonin may only help you fall asleep, not stay asleep. In general, consider sleep drugs only if the problem persists for several weeks and the steps above haven't worked.

Read more on the trouble with drugs for insomnia, find out how using a sound machine can help you get some sleep, and check out our Treatment Ratings (subscribers only) for insomnia. 

Comments

[James Hubbard, M.D., M.P.H.]

Great tips. If loud snoring is a problem, don't forget sleep apnea.